Calculate Your Macros for Recomposition, Cutting, and Bulking
Nutrition and fitness are rooted in physics (energy balance) and biology. Validated formulas give you a starting point, adjustable for your individual response. Macro distribution depends on your goal. Values are current as of 2026 and reviewed regularly to keep you up-to-date.
When to use this calculator
- Technical calculations for macro distribution across recomp, cut, and bulk phases
- Students and professionals in fitness and nutrition
- Validate theoretical results before applying them
- Teaching and learning macro fundamentals
- Quick reference for fitness projects
Example Calculation
- Recomposition BMR 2000 kcal
- Daily Calories: 2000
How it works
1 min readNutrition and fitness are grounded in physics (energy balance) and biology (macronutrients, micronutrients). This calculator uses formulas validated by the scientific community (ACSM, ISSN, NIH).
How It's Calculated
Macro distribution varies by goal. This calculator applies the formula with your inputs, checking typical ranges and alerting you to unreasonable values.
Standard Caloric Distribution
| Macronutrient | % Caloric | Grams/kcal |
|---|---|---|
| Protein | 15-35% | 4 kcal/g |
| Carbohydrates | 45-65% | 4 kcal/g |
| Fats | 20-35% | 9 kcal/g |
| Alcohol | — | 7 kcal/g |
| Fiber | Minimum 25-38g/day | — |
When to Consult a Nutritionist
Final Notes
This calculation is for reference only. For critical decisions (financial, medical, legal), consult a qualified professional. Values are current as of 2026 and reviewed regularly.
Frequently asked questions
What is body recomposition?
Losing fat and gaining muscle simultaneously. Calorie intake stays at or near maintenance (your BMR).
How many calories should I eat to cut fat?
Create a 15-25% calorie deficit below your BMR. This allows steady fat loss while preserving muscle with adequate protein.
What's the difference between lean bulk and bulk?
Lean bulk: 10-15% calorie surplus for slow, muscle-focused gains. Bulk: 20%+ surplus for faster muscle gains with more fat gain.
How much protein do I need?
1.6-2.2 grams per kilogram of body weight, regardless of your goal. Adequate protein preserves muscle during cuts and supports growth during bulks.
How much fat should I eat?
Minimum 0.6-1 gram per kilogram of body weight. Fat is essential for hormone production and nutrient absorption.
How do I calculate carbs in my macros?
Carbs fill remaining calories after protein and fat are accounted for. They're flexible based on your preference and activity level.
How many calories does an average person need?
Adult women typically need 1,800-2,200 kcal/day; adult men need 2,200-3,000 kcal/day. Use a TDEE calculator for your exact needs.
Can I use this if I have a medical condition?
Consult with your doctor or registered dietitian. Metabolic conditions require personalized dietary guidance, not general formulas.
How often should I adjust my macros?
Check progress every 2-4 weeks. If you're not progressing, adjust calories by 5-10% before changing macro ratios.
Is this calculator accurate?
This is a starting point based on validated scientific formulas. Individual results vary based on metabolism, training intensity, and consistency.